I finished in 21:06. Shoulders took a beating because of yesterday. I would love to see some of those that think the CF workouts are pussy workouts do this. Thats 84 reps of front squats + push press to extended arms. I went to the brazillian steak house again last night. I don't think I would have had I known what was being done today.

This is one of the big problems I have with some of the CF people...check this bullshit out. I occasionally look up what other people do for their workout to compare what I do and see how good/bad I did. I came across this twats recorded time (Rx = he did it "as prescribed"). This guy says he did the workout (or each round) 244 times in 10 mins. That would mean that this lying POS did ALL THREE things in 2.45 seconds each round. WOW...worse than bodybuilding

- Deads with more hip drive. Deads really haven't been a huge problem for me, would love to get a 550...don't ask me why- Dead Squats with 18" box. This is helping me tremendously. Driving through with the hips rather than bodybuilding type. Hard to untrain 20+ yrs of squatting - Power Cleans

Well, everyone was talking shit to each other so we decided to play a game. The two girls had 55lbs, my buddy and I just used 135lbs. Each would do 135lb power clean x 3 reps and just keep going one after another until there was only one left standing. He dropped out after 15 rounds. Me and the girls would not quit. At last count we managed about 30 rounds. I started talking and playing around with the the 135 for a clean and jerk. Added more weight. Ended up almost "pez-dispensering" my head with 185. Quickly learned which direction the hips should go when doing the C&J. I finished off with a 205 that was easy, but looking at the video I had very little hip drive and my legs split only about 2ft. Soooo, we talked and I probably have a 265 with relative ease if I would ever get my hips and legs more into it.

I know it was supposed to be an off day, but I am finding that I want to do something on Sundays. Sooooo I went to the gym and tried one of the more cardio based workouts.

Using a rowing machine, go for 30 secs, then rest for 30 secs. Do this 30 times (basically 30 mins total) and check 'distance'.

I managed to get 4320m. Had I not done so much of the lower back stuff the day before, I believe I would have gotten farther. Then I went and did some kipping pullups. I am getting better...managed 17 in a row before I looked like a douche (well, a bigger one than normal)

Had to go through some BS with an employee so I missed joining in with the group. I just did two things on my own.

"Death by _____". You get two random exercises and do in the following manner :

Starting with one rep, every minute on the minute you add one rep (i.e. minute 2 : 2 reps, minute 8 would be 8 reps). Take as long as you want to finish them, as long as you finish before the one minute is up. Once you can not finish in the allotted time, you are done.

I had pullups and burpees (fuck me...was practicing pullups the day before)

I managed 12 minutes of pullups followed by 11 minutes of burpees. You don't think they are hard the first few...but slowly into it...you realize that your rest period is sooooo limited.

Fuck employees!!! Fired them today. Hate that shit. Was all bent out of shape because it turned into me telling them to grab their stuff, give me their key and get out of my office, IMMEDIATELY. They went to the computer and I yanked the cord out of the wall. Did not have me in the mood for a workout...thats for sure. On top of it, hell awaited me.

I got 7 rounds + farmers walk. Absolutely drenched in sweat. A couple of people did ask why I was so quiet, and I mentioned that I hate drama and work bled over. I hate it when that happens. Anyone know of a good book on managing employees or handing stressful situations like that?